Sandwich made with two slices of medium-sliced mutigrain bread spread thinly with low fat spread and filled with lots of salad plus any of the fillings below (follow with a piece of fruit such as an apple or pear):

One 100g (4oz) grilled salmon fillet, served with a small jacket potato

and green vegetables. One scoop of sorbet.

Grilled fresh sardines. Crush one clove of garlic, rub into the inner

and outer surfaces of four gutted sardines. Grill until just cooked through. Serve with one boiled sweet potato, broccoli, and wedges of lemon. Half a 420g tin of Del Monte Fruit Cocktail in Juice.

150g (raw weight) lean rump steak grilled and served with 100g (4oz)

cooked oven chips; two tbsp each of mushrooms and onions 'fried' in spray oil.

Vegetable Sweet and Sour Stir-fry. Stir-fry two large handfuls of

chopped vegetables such as onions, peppers, baby sweetcorn and mushrooms in a tbsp of rapeseed oil. Add 3 tbsp drained pineapple chunks in juice, half a can of canned tomatoes, squirt of tomato purée, plus white wine vinegar and honey to taste. Bring to the boil and simmer until the sauce has thickened. V

Prawn Kebab. Thread 150g raw king prawns onto 2 kebabs interspersed

with chopped pepper, mushroom and red onion. Spray with a little spray oil and sprinkle with black pepper or a little mild chilli powder and grill until cooked through (grey prawns turn pink). Follow with a Gu 50g Cheeky Chocolate dessert.

SnacksChoose from:

7 roasted salted or hickory smoked almonds. V

1 pot of Muller Light Cherry yogurt

2 medium apples. V

3 slices of mango (fresh or tinned and drained) with 2 slices of fat-removed Parma ham

4 small squares of high quality dark chocolate with 70% cocoa solids. V

50g pack Weight Watchers cheese spread & spring onion dipper

100g prawns with one tbsp low-fat thousand island dressing

Small handful of peanuts and raisins. V

Ready meals aren't out of bounds. For an evening meal choose one with less than 400 calories and add lots of undressed vegetables or salad. A bought lunch-time sandwich or salad should have no more than 300 calories. Eat with a couple of satsumas. You can swap your daily snack for 1 x 150ml (1/4 pt) glass of red or white wine, or two small gin and tonics (each made with 25ml (1fl oz) gin and diet tonic)

Join our Diet ClubOur Gi Diet Club plan will keep you feeling fuller for longer and reduce those cravings with low-sugar, low-fat, fibre-rich foods. It will help you lose weight with a personalised calorie allowance and support at hand!Join now and get 4 weeks free

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